1. Go Nuts Wisely
Nuts play a vital role in a healthy diet, and are an essential source of protein, vitamins and minerals. Nuts come in a wide variety of sizes and shapes and can be found in forms such as cashew, Brazil nut, almond or walnut. Nuts can be condensed into a paste format (such as peanut butter), can be roasted for a warm treat and even coated in chocolate. Aside from nuts having heart-healthy benefits and beneficial fat content, nuts can also provide a filling and protein-rich snack throughout the day. Research shows that eating nuts in small increments daily added to meals or as a snack, can help stave off hunger, reduce inflammation and provide vitamins and minerals such as Folate, Niacin or Vitamin E.
2. Help Your Heart
Studies have shown that nuts can play a beneficial part in cardiovascular health, and are an integral component of any heart-healthy diet. This is because nuts contain healthy fat, which is different from saturated or trans fats (fats that are manufactured and have little nutritional value). The healthy fat in nuts has been shown to reduce internal inflammation, and even aid in lowering cholesterol. Experts at www.nutnutrition.com state that, "Peanuts are naturally 100% cholesterol free." They continue by explaining that studies have shown "eating a small serving of nuts per day in combination with a low-fat diet may reduce the risks of heart disease."
3. Get Your Daily Serving
It may seem difficult to integrate nuts into your daily diet, but it can be merely a handful away. Try adding a small handful of pecans to natural yogurt in the morning, sprinkling sliced almonds atop a berry and spinach salad, or simply enjoying a few macadamia or hazelnuts by themselves. Enjoying peanut butter that is low in sugar and unhealthy preservatives is a wonderful source of protein, especially for vegetarians or non-meat eaters. Try smoothing 2 tablespoons of peanut butter on a banana for an easy snack, or trying other varieties such as cashew or almond butter.
4. Understand Serving Size
The pitfall of nuts is that they are very high in calorie content, and it can be easy to distort proper portion size when reaching in a bag. For example, one serving size of almonds is merely 1 ounce but contains roughly 170 calories. Of course, the calories, fat, and protein provided by nuts are of the beneficial kind, but should still be eaten in moderation. This means always checking the portion size noted on package labels, or simply eating only 12 nuts at a time before gauging personal hunger levels.
5. Be Wise When Buying
If purchasing nuts, it is crucial to avoid varieties that have sugar or sodium additives. Many packaged brands of nuts have surplus amounts of salt, flavoring, or spices, which depletes their original nutritional value. Instead, try to eat nuts that arrive in their original format, making sure that they are the unsalted and unflavored variety. Try buying unsalted nuts that arrive in proper portion sizes (such as 100-calorie packages of almonds) or simply measuring and dividing the servings ahead of time for yourself. Regardless of the size or kind, nuts can be a wonderful snack for the heart, body, and especially the taste buds.
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